Crossfit LPF – CrossFit
Deadlift
(33) A/B Clock
(15) Work up to a mod/heavy set of 5 repetitions for the day. PERFECT FORM.
Strength alternative:
3R or AMRAP
10/10 Single legged deadlifts
20 Alt lunges
20 Alt bird dogs
20 banded glut bridges
3:00 Transition into…
Deadlifts, burpees and cardio (Time)
(15) 4 Rounds for Time:
Goal Sub 12
C-
8 Deadlifts 255/185
10 Lat Burpee over Bar
*Cardio
12/9 Echo/ 250/200 Row/ 500/400 Bike/ 250/200 Ski
Rx- BB 225/155, Start Row
P- BB 185/125 +/-, Start Bike
Modifications: lighten the load, use a DB or KB for the deadlifts, change to sumo position (more quads, less back), Burpee- up downs, step instead of jump over bar.